Peninsula CrossFit – CrossFit
Warm Up 173 (No Measure)
2 rounds:
30 sec stiff leg row
7 muscle snatch, no hook grip
30 sec row legs only
7 behind neck thrusters
30 sec row
7 jumping squats
+
2 rounds:
30 sec couch stretch
30 sec pigeon pose
Metcon (2 Rounds for weight)
5 rounds (superset)
4 bulgarian split squats @heavy/leg
5 jumping back squats, tempo 5302 @30%
Split squats should be heavy, attempt to use KB/DB. Jump Squats should be light enough to stay explosive, tempo is 5 second descent, 3 second pause at bottom, explode up, 2 second pause before next rep.
Metcon (AMRAP – Rounds and Reps)
AMRAP 11 mins:
Row 250m
10 clean & jerks @ 135/95lbs
5 strict pullups
Chosen weight should aim for unbroken clean & jerks.
Scale 1:
@105/75lbs
banded strict pullups
Scale 2:
@75/55lbs
ring rows
Metcon (No Measure)
Accessory work:
Half kneeling landmine twists
4×12